"Schedule for Weekend"(11.6.2014)

*Vagabond Schedule for Weekend*

1. Saturday, November 9th, 2014: 9:00 am Lifestyle/Fitness Phase Class

2. Saturday, November 9th, 2014: 10:00 am Competition Phase Class

3. Sunday, November 10th, 2014: 8:00 am Vagabond Circuit Training Class

4. Sunday, November 10th, 2014: 9:00 am to 11:00 am Open Gym

5. Sunday, November 9th, 2014: 9:00 am Vagabond Gymnastics Class

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I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of myofasica release:
Foam Roll x T-Spine Down to Posterior Chain
II. Phases Strength and Conditioning:
A. Lifestyle Phase
CrossFit Tester
5 Sets of the following @ 80% effort:
15 Airdyne Calories/9 Assault Bike
12 No Jump Burpees
10 DB Push Press
15 Airdyne Calories/9 Assault Bike
Rest 90 seconds between sets
B. Fitness Phase
Maximum Aerobic Power Sessions or LP2 + LP2
6 Minutes of the following:
Row 200 Meters
7 Burpees
+
Rest 4 Minutes
+
6 Minutes of the following:
Run 100 Meters
10 Push-Ups
5 Kipping Pull-Ups
+
Rest 4 Minutes
+
6 Minutes of the following:
Run 100 Meters
10 Box Jumps
+
Rest 4 Minutes
+
6 Minutes of the following:
Row 200 Meters
7 Burpees
Keep track of first and last set, and keep track of round and stay consistent
C. Competition Phase
Rest Day or Zone 1 Day or Mobility Day
A.1 Rest and recovery on Sunday
A.2 Z1 activity for 30-60 minutes – do something new
A.3 Recovery – mobility work (check out mobilitywod.com), PT work, band work.
A.4 Take some time to prepare your meals and training times for the week.
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